For TimeMetconBenchmark13:00
Amanda
9-7-5
Gymnastics
Weightlifting
Solo
Workout Details
For Time
13:00
For Time:
9-7-5 reps of:
Muscle-Ups
Squat Snatches
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace your Muscle-Ups, particularly in the first round to avoid fatigue later on.
- 2Keep Squat Snatches deliberate and controlled, focusing on form over speed to prevent injury.
- 3Consider breaking Muscle-Ups into manageable sets if you're not sure you can do 9 unbroken.
- 4Keep your transitions quick between movements; set your equipment up close to minimize downtime.
- 5Focus on using your hips to drive the weight overhead during Squat Snatches.
Safety Considerations
Technical Focus
Ensure full extension at the bottom of Muscle-Ups for joint safety.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Get the heart rate up.)
Mobility Work:
- 5 each side Shoulder Stretches(Focus on shoulders and thoracic spine.)
- 5 each side Hip Flexor Stretch(Targets hips for good squat positioning.)
Activation Drills:
2 rounds- 5 Pull-Ups(Use assisted variations if needed.)
- 5 Barbell Squat Snatch (empty bar)(Focusing on technique and the full movement pattern.)
Scaling Options
Intermediate
Reduce weights and modify movements for accessibility.
- 1
muscle ups
Pull-ups + Dips
- 2
squat snatches
Reduce weight by ~20%.
Weight: 100/70 lbs (45.4/31.8 kg)
Scaled
Significant reduction in difficulty for beginners.
- 1
muscle ups
Banded Pull-ups or Ring Rows
- 2
squat snatches
Reduce weight by ~40%.
Weight: 80/55 lbs (36.3/25 kg)